Staying Healthy on the Red Sea: Water, Sun, Stomach Upsets and Pharmacies

Most people spend a week or two on the Red Sea coast without a single health hiccup, and the ones who do run into trouble usually meet the same short list of culprits: the wrong water, too much sun, and a stomach that needs a day or two to settle into new food. None of it is dramatic, and almost all of it is avoidable with a few simple habits. This is a general guide to staying well from El Gouna down to Marsa Alam, written for first-timers, returning visitors and residents alike. It is practical advice, not medical advice, so treat anything below as a starting point and confirm anything that matters with a pharmacist or doctor about your own situation.

Water: stick to bottled

The simplest rule on the coast is the easiest to follow: drink bottled water. It is sold everywhere, it is low-cost, and it removes the most common cause of an upset stomach in one move.

• Buy sealed bottles and check the cap clicks when you open it. Large multi-litre bottles are an economical way to keep a supply in your room.
• Use bottled water for brushing your teeth if you want to be cautious, especially in the first few days while your system adjusts.
• Tap water is widely used for showering and washing. The concern is drinking it or swallowing large amounts, not getting it on your skin.
• Hotels and resorts often provide filtered or bottled water and refill stations; ask what they offer rather than assuming the tap is for drinking.
• Cut down on single-use plastic where you can by carrying a refillable bottle and topping up from a trusted filtered source.

Takeaway: When in doubt, drink it from a sealed bottle. It is the single most effective habit for staying well here.

Ice, salads and the food that catches people out

Egyptian food on the coast is excellent and, in hotels and established restaurants, generally prepared to a good standard. The classic travellers' trouble usually comes from a few specific things rather than the cuisine itself.

• Ice: In larger hotels and reputable restaurants, ice is typically made from purified water. At very small or informal spots, it is reasonable to skip it if you are being careful, particularly early in your trip.
• Salads and raw vegetables: These are washed in water, so the same logic as drinking water applies. Busy, well-run kitchens handle this properly; be a little more cautious at quieter or very basic places.
• Peel it, cook it, or skip it is the old travellers' rule of thumb. Hot, freshly cooked food and fruit you peel yourself are the safest bets.
• Buffets: Choose dishes that are piping hot or freshly replenished, and be wary of food that has been sitting out in the heat.
• Seafood and meat: Eat it where it is busy and freshly cooked. High turnover is a good sign.

You do not need to be paranoid. Plenty of visitors eat salads and use ice with no issue at all. The point is to ease in gently and use a little judgement, especially in your first couple of days.

Managing a stomach upset

If your stomach does turn, it is often short-lived and settles within a day or two. The priority is staying hydrated.

• Drink plenty of fluids to replace what you lose. Oral rehydration salts, sold in any pharmacy, are widely recommended and worth buying as a precaution before you need them.
• Eat plainly when you feel up to it: think dry bread, rice, bananas and other simple foods rather than rich or spicy meals.
• Rest and stay out of the heat, which makes dehydration worse.
• Over-the-counter remedies are widely available from pharmacies, and pharmacists here are used to advising travellers. Ask them rather than self-diagnosing.

Most upsets pass quickly, but some signs mean you should see a doctor rather than wait it out. Seek medical help if you have a high fever, blood in your stool, severe or persistent vomiting, signs of significant dehydration, or symptoms that drag on for more than a couple of days. The same applies sooner for young children, older travellers, pregnant women and anyone with an existing health condition. If you are unsure, a pharmacist or doctor can advise on what is right for you.

Sun and heat: the bigger risk than most expect

The Red Sea sun is strong for much of the year, and the sea breeze hides how quickly it burns. Heat, not the water, sends more visitors looking for help than anything else.

• Use a high-factor sunscreen, reapply often, and remember that water and sweat wash it off. Options marketed as reef-safe are generally gentler on the marine life you came to see.
• Cover up with a hat, sunglasses and a light long-sleeved top or rash vest, especially when snorkelling, when your back is exposed and easily burned without you noticing.
• Seek shade in the middle of the day when the sun is harshest, roughly late morning to mid-afternoon.
• Drink water steadily through the day, not just when you feel thirsty. Alcohol and the heat together dehydrate you fast.
• Know the warning signs of heat exhaustion: headache, dizziness, nausea, cramps and heavy sweating. Move into the shade or air conditioning, cool down and rehydrate. If someone stops sweating, becomes confused or collapses, treat it as an emergency and get medical help immediately.

Takeaway: Respect the sun more than the food. A sensible hat-and-sunscreen routine prevents most of the trouble visitors actually have.

Pharmacies: well-stocked and easy to find

One of the reassuring things about the coast is how accessible the pharmacies are. They are plentiful in Hurghada and the resort towns, often open long hours, and well stocked with familiar medicines.

• Pharmacists are a useful first port of call for minor issues and can advise on common complaints, often in English. Availability of specific medicines varies, so ask the pharmacist what is on hand and check current rules rather than assuming something is sold the same way it is at home.
• Bring your regular medication with you in enough quantity for the whole trip, in its original packaging, rather than relying on finding an exact match locally.
• Carry a note of generic names (not just brand names) for anything you take regularly, as the local brand may differ.
• Stock up before heading remote. If you are going to the quieter far south around Marsa Alam or on a liveaboard, sort out what you need beforehand, as options thin out away from the main towns.

A basic travel medkit and the insurance reminder

A small kit saves a late-night pharmacy run and covers you between towns. Nothing here is exotic, and most of it is available locally if you forget it.

• Oral rehydration salts
• Any anti-diarrhoeal and motion-sickness remedies you might want (boat trips can be choppy)
• Pain and fever relief you normally use
• High-factor sunscreen (reef-safe if you can) and after-sun
• Antiseptic, plasters and a few dressings for reef scrapes and stubbed toes
• Insect repellent
• Your personal prescription medicines, plus a copy of the prescription

Finally, the least exciting but most important item is not in the kit at all: travel insurance. Make sure you have cover that includes medical care and, ideally, evacuation, and check that it covers diving, snorkelling and any watersports you plan to do, as some policies exclude them or require an add-on. Confirm the exact terms with your insurer before you travel. A clinic visit or a diving-related emergency is far cheaper to deal with when someone else is footing the bill. Keep your policy number and emergency assistance line saved on your phone and written down somewhere separate.

Stay hydrated, mind the sun, eat where it is busy and fresh, and you will almost certainly spend your time here in the water rather than worrying about your health.